Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

gym goat(5)

Power(16) choose one or two
bench or strict- chart week 2
front squat 4x3 w/2 sec pause on last rep of each set
good mornings 3x8 w/8 ghr following each set

Fitcamp
tabata 8x20/10
ball slams
tire flips
kb hold
sledge
squat jumps

Metcon (13)
otm 10 pull ups-modify as needed
65 wallballs 20/14

Metcon-comp(13)
otm 25 du's
30 bar muscle ups

Finisher
30 v ups
30 cuff iso
30 w raise